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35-Minute Mass Workouts: Dual Power-Density

Jonathan doing decline presses on a Smith machine

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, 35-minute mass workouts, anabolic environment, anabolic hormone reset, anabolic hormones, basic power-density workout, dr. michael mosley, dual power-density, emg studies, fast-twitch, fast-twitch fibers, growth hormone, intermittent fasting, journal of applied physiology, mass workouts, metabolic adaptions, power pyramids, power-density mass workout, shaun hadsall, testosterone, ultimate exercises

What program should I go to next?

Q: I’ve been going to the gym off and on for about a year, but I decided to get serious. I got your Quick-Start Muscle-Building Guide to get off on the right foot, and it’s absolutely great. It answers all of my questions, and the programs are working fast. I can already see my body changing, and the sleeves on my T-shirts are getting tight. My question is, What program should I go to next? I know you recommend the 3D Muscle Building e-book and a full-on Positions-of-Flexion routine, but there are like 5 different programs in [that one e-book]. Which one should I use?

A: Not every program is ideal for all trainees, so we like to provide choices by providing a few programs in each e-book. (Plus, we’d rather you be a little overwhelmed with all the info rather than disappointed).

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, anabolic environment, anabolic hormone reset, anabolic hormones, build muscle, burn fat, burn muscle, every-other-day, fat burning, growth hormone, muscle building, positions of flexion, quick-start muscle building, recovery, shaun hadsall, testosterone, what next, what program

Use Tension Overload to Shock New Muscle Growth

Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?

A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…

[Read more…]

Filed Under: X Files Tagged With: 4x mass workout, anabolic hormone reset, build muscle, burn fat, Doug Brignole, dr. michael mosley, drop sets, dwayne johnson, fat burning, high-reps, hormones, journal of applied physiology, Mr. America, muscle fibers, muscle growth, muscle-building, new muscle growth, partial reps, shaun hadsall, shock, Super TORQ, tension overload, the rock, TORQ, Ultimate Mass Workout, X Reps

Progressive Mass

Q: I’ve read almost everything at your site [X-Rep.com], and I’m ready to get started. I’m 17 years old, 5’11” and 175 pounds. I’ve been training for two years. My question is, Which program should I start with? Should I do Jonathan’s 20-pounds-of-muscle-in-10-weeks program [3D Muscle Building e-book] or go straight to your X-Rep Mass-Detail Workout [in the Ultimate Mass Workout e-book]? Your X-Rep program gave you freaky results fast, so I’m thinking I should go with that one.

A: Either would work well for you at this point. At 17, you are in your prime growing years. And you already have some experience. So if you continue to train hard and sensibly, you should build stellar progressive mass with whichever routine you choose.

[Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, 20 pounds of muscle, 3d muscle building, 3d pof, anabolic hormone reset, anabolic hormones, anabolic primer, before and after photos, fasting, growth hormone, intermittent fasting, max force, metabolic adaptions, occlusion, phase 1, phase 2, progressive mass, shaun hadsall, stretch overload, supercompensation, tension time, testosterone, transformation, transformation photos, Ultimate Mass Workout, x-rep mass-detail workout, x-rep program

Carb Cycling: The key to shredding your physique (and staying leaner through winter)

Vince Gironda lean - Carb Cycling: The key to shredding your physique (and staying leaner through winter)

Carb Cycling is a simple method we first learned about from the legendary Iron Guru Vince Gironda when he used to visit the Iron Man offices…

Vince always said that to train the body to drop fat, you do 3 to 4 days of low carbs followed by higher-carb “load” days—and Vince was ripped before it was in style. Check out the shred master in his heyday… [Read more…]

Filed Under: X Files Tagged With: 4-cycle solution, burn fat, carb cycling, carb deplete, deplete days, fat burning, fat loss, fat-burning hormones, food binge, glycogen, good fats, healthy fats, hormones, iron guru, iron man, lean-machine, leptin, load days, low-carb, macronutrients, metabolism, shaun hadsall, shred master, thyroid, vince gironda

Anabolic Hormone Reset for Fast Freak Physique Results

Shaun Hdsall before and after intermittent fasting - Anabolic Hormone Reset for Fast Freak Physique Results

We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…

It’s basically a 12-hour protocol done only two non-consecutive days during the week…

We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]

Filed Under: X Files Tagged With: 24-hour hormone reset, add fasting, anabolic, anabolic hormone, anabolic response, build muscle, catabolic, dr. michael mosley, fasting, fat loss, freak physique, GH, glycogen, growth hormone, hormone reset, hormones, hypertrophy, iFast, intermittent fasting, jerry brainum, journal of applied physiology, lose muscle, melt fat, metabolic adaptions, muscle-protein synthesis, over-40, post-exercise feedings, shaun hadsall, slow aging, steve's results, testosterone, the rock, urea nitrogen, webber, weight loss

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